CrossFit Havoc

WOD Friday July 10th

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Sit ups 1 . For 10 Sets: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Deadlift (Use Wave Loading) Right # of Toes to Bar or Toes to Rings 2 . For Time: 600 Meter Run 6 Minutes to Establish a 1 Rep Max Sn**ch

WOD Friday July 10th Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Sit ups 1 . For 10 Sets: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Deadlift (Use Wave Loading) Right # of Toes to Bar or Toes to Rin…

WOD Thursday July 9th

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Power Cleans / Practice Tough-n-go with light weight 1 . For 5 Sets: 10, 8, 6, 4, 2 Touch-n-Go Power Cleans Right # of Wall Walks *Increase weight each set, Make sure you take enough rest between your sets 4 . For Time: 15 Wallballs 300, 200, 100, 200, 300 Meter Row

WOD Thursday July 9th Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Power Cleans / Practice Tough-n-go with light weight 1 . For 5 Sets: 10, 8, 6, 4, 2 Touch-n-Go Power Cleans Right # of Wall W…

WOD Wednesday July 1st

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Ring Rows / Empty Bar Thrusters For Time: 16 Rounds: 2 Muscle ups 3 Thrusters 8 Rounds: 1 Rope Climb 2 Thrusters

WOD Wednesday July 1st Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Ring Rows / Empty Bar Thrusters For Time: 16 Rounds: 2 Muscle ups 3 Thrusters 8 Rounds: 1 Rope Climb 2 Thrusters